If you've attended antenatal classes, you're likely to be well versed in the benefits of breathing to help you deal with the pain of contractions. But did you know it can help you stay focused, conserve energy and help labour progress too?

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How does breathing help with labour?

Michelle Lyne, Professional Advisor for Education at the Royal College of Midwives says that there are numerous benefits to breathing techniques during labour, from easing the pain of contractions to helping you feel in control of your labour and birth.

'When we experience pain, we tend to hold our breath and hope it will go away. In labour, it's important to understand what a contraction is and breathe through it – this helps you to conserve energy so that you'll be able to work with your midwife or partner and, ideally, breathe the baby out.'

'It's easier said than done, but concentrating on your breath is a huge help during labour. It keeps you focused and thinking rationally so you'll be less likely to panic, which can slow things down,' says Michelle.

Panicked, irregular breathing and a tense body can halt the production of oxytocin - the hormone in charge of progressing labour.

'And, of course, if you're not taking in sufficient oxygen, then neither is your baby, so breathing really is essential during labour,' says Michelle.

What breathing techniques should I try?

Our breathing usually goes completely unnoticed until we are encouraged to focus on it in an antenatal class.

But although you may feel silly sitting with a bunch of strangers panting through gritted teeth (pretending to be in labour), you may be grateful for it once due date arrives!

But it's not just short, sharp breaths that are handy for pregnancy.

Here are three breathing techniques that could come in handy for the different stages of labour:

1. Relaxation

Deep breathing exercises are taught in all types of meditation and yoga classes as a means for getting in tune with the mind and body and helping you to de–stress and relax – a practice that can also be applied when you are in the middle of a contraction.

If you sit still for a moment and breathe in steadily, you'll start to feel everything around you slow down whilst becoming more aware of the rhythm and pace of your breathing.

This same exercise can be applied during labour – breathe in gradually and steadily and then out again, using the same rhythmic breathing to help you stay focused and relaxed.

2. Slow things down

Another common breathing technique is to breathe in gradually through the nose and out through the mouth or try counting to three as you breathe in and then again as you release the air from your lungs.

Ask your partner to practise with you – their help can be invaluable when labour gets difficult or you feel tired and irritable if things don't progress as fast as you'd hoped they might.

3. Final push

Breathing in the final stages of labour can take a little more effort as you'll need to change the pace of your breathing as your baby crowns and eventually comes into the world.

'The midwife might ask you to pant using short, quick breaths as the head is about to come out. Try and imagine you're blowing out a candle – so you make a 'hoo–hoo' sound rather than anything guttural from the throat.

'This focuses the breath and gives your vagina the chance to stretch to let the baby through and minimises the risk of tearing,' says Michelle.

When pushing, try to focus all your energy on the middle of your body and breathe steadily, pushing as many times during each contraction as you wish.

'I spent the final stages of labour wailing at the top of my lungs. The midwife calmly put a hand on my shoulder and said "all that is going to do is hurt your throat, shift the focus on pushing through your body and your baby will come out". Two minutes later my daughter was born!'
Sarah G, mum to Hope (16 months)

Does breathing really help?

Some women strongly believe that adapting various breathing techniques are the key to a successful labour and delivery, whilst others will say that it had little impact on their labour. In short, it can help but only if you are focused enough to remember to apply the techniques.

Many women are so overwhelmed by the process of labour or indeed, the shock that baby is finally arriving that all attempts to stay focused on the job in hand fly straight out of the window.

Try to practise breathing techniques as much as possible in the run up to the birth - whether it's on the train, in bed, in the bath or walking to the shops and back.

'The more breathing becomes a 'habit', the more likely you are to instinctively apply the techniques you've learnt during your labour.'

'And if you've been practising specific breathing techniques, mindfulness or visualisation, tell your midwife so that she can remind you of it and help you refocus when you get tired or distracted by contractions,' says Michelle.

Pregnancy, yoga and meditation

Meditation and pregnancy yoga are a good way to get used to breathing techniques on the run up to the big day and you might also be shown different labour positions that can help optimise breathing.

Yoga is a good way to keep the body strong and supple throughout pregnancy and can help you to de-stress and view the impending birth in a positive light, it's also a great opportunity to meet other local mums and relax – a godsend if you're suffering from sleepless nights.

Learning the breathing techniques associated with yoga will help you adjust to the physical demands of labour and birth in a more controlled and positive way. You're also likely to react to the pain of contractions in a calmer manner as you'll be more naturally inclined to focus on your breathing as opposed to tensing up.

Check our antenatal classes in your area or feel free to join a class not specifically for pregnant women.

Always make sure the instructor knows that you're pregnant (especially if it's a basic yoga class with non-pregnant people) so they can ensure you avoid any potentially problematic poses and postures.